Disturbed Sleep Patterns: Causes, Effects, And Diet for Restful Nights

• Dietitian Sheenam
• April 7, 2025

We have always been told that our body needs 8 hours of sleep to function properly but have you ever thought that sometimes even after sleeping for 8 hours, we feel drowsy, lazy all through the day? This is because although our sleep is 8 hours, it is not always a sound sleep. You may have a disturbed sleep pattern which you have not recognized and may have named yourself lazy and unproductive. Believe me, that’s not the truth. In this article let’s learn about disturbed sleep patterns, its causes, effects, and natural remedies for restful nights.

Those who have faced the problem know that interrupted sleep is never refreshing. This can even lead to insomnia, sleep deprivation, daytime sleepiness etc. Equipping yourself with the knowledge of disturbed sleep patterns with its causes, effects and remedies to solve will help you in prevention. For those who are already entangled in this sleep related problem will find the best treatments for restful nights.

What Causes Disturbed Sleep Patterns?

Sleep disorder can be caused by various conditions, generally disturbed sleep patterns sign towards an underlying health problem. 

• Allergies And Respiratory Problems: Allergies, colds, and upper respiratory infections can make it challenging to breathe at night.
• Frequent Urination: Frequent urination can disrupt your sleep as it wakes you up in the middle of the night. Hormonal imbalances and diseases of the urinary tract may contribute to the development of this condition.
• Chronic Pain: If you are feeling constant pain in any part of your body, it can make sleeping difficult for you. Some of the most common causes of chronic pain include:
  1. Arthritis
  2. Chronic Fatigue Syndrome
  3. Fibromyalgia
• Stress And Anxiety: The most common cause of disturbed sleep patterns is stress and anxiety. Some people make it a habit of going through all the pending tasks, other work just before sleeping. This leads to more stress and anxiety and they are not productive the next day which again turns into stress. This forms a vicious circle which needs to stop and look upon.

Nightmares, sleep talking, or sleepwalking may also disrupt your sleep.

What Are The Symptoms of Common Disturbed Sleep Patterns?

Symptoms of common disturbed sleep patterns vary based on the type, generally it includes:

• It takes more than 30 minutes for you to fall asleep on a daily basis.
• You wake up often during the night and are unable to fall asleep back fast or you have trouble sleeping through the night.
• You gasp, snort or feel like choking during sleep.

These symptoms are seen during night sleep. However, disturbed sleep patterns have an effect on your body during the daytime too. The may include:

• Daytime sleepiness, taking frequent daytime naps or falling asleep while doing routine tasks
• Mood changes like irritability and trouble managing your emotions
• Lack of focus

How Sleep Needs And Habits Vary And What That Means For You?

Every person to person differs in matters of sleep habits and needs. Because of these variations, a wide range of sleep characteristics are considered normal. For example:

• Early risers: Some people prefer to follow a routine of natural body clock which means going to bed and waking up with the Sun.
• Late risers: Some people prefer to make use of night time to work and then wake up late.
• Short-sleepers: Some people naturally need less sleep than others. Research indicates that there may even be a genetic reason for that.
• Learned sleep differences: Some people develop sleep habits for specific reasons, such as their profession.
• Natural changes in sleep needs: Your need for sleep changes throughout your life. Infants need significantly more sleep, between 14 and 17 hours per day, while adults (ages 18 and up) need about seven to nine hours per day.

Relation Between Diet And Sleep

Studies have found that how and what a person eats impacts how long and how well they sleep. For example,

• Diets low in fiber,
• High in saturated fat,
• High in sugar
• Not having enough fat, carbohydrates and protein

These diets are responsible and have been linked to sleep that isn’t as restorative. Also, both caffeine and alcohol have been found to reduce sleep quality, especially if taken within two to three hours before bedtime. On the other hand, foods that contain the amino acid tryptophan, melatonin, and antioxidants, can improve sleep. Magnesium found in foods like nuts, seeds, and leafy greens, helps relax muscles and promote sleep. Omega-3 Fatty Acids found in fatty fish, also improves sleep quality and duration.

How Are Sleep Disorders Treated?

All disorders are not treated with the same treatment. However, it generally includes a combination of medical treatments and lifestyle changes.

Lifestyle Changes

Lifestyle adjustments can solve 90% of our problems if done correctly. Quality sleep is one of them. These changes are natural remedies for restful nights. Try:

• Incorporating more vegetables and fish into your diet, and reducing sugar intake
• Reducing stress and anxiety by exercising and stretching
• Creating and sticking to a regular sleeping schedule
• Drinking less water before bedtime
• limiting your caffeine intake after 2pm
• Decreasing tobacco and alcohol use
• Eating smaller low carbohydrate meals before bedtime
• Maintaining a healthy weight based on your doctor’s recommendations

Medical Treatments

If cases get worsen, medical treatment for sleep disturbances might include any of the following:

• Sleeping pills ( To be taken only under Doctor’s orders guidance)
• Melatonin supplements (These help you to regulate sleep cycle)

A Nutritionist Guide To Avoid Disrupt Sleep Pattern

A nutritionist can help promote good sleep by providing personalized dietary recommendations. He/she can focus on foods and nutrients that will support healthy sleep patterns by looking at your problems personally. He/she may advise on meal timing and avoiding sleep-disrupting substances. Connect with the trusted dietitian in India if you are dreaming of your perfect body.

Prevention

There is a prevention before the solution for every problem. Make some good sleep habits like these to help prevent disturbed sleep patterns.

• Keep your go-to-bed time and the wake-up time same every day, this includes weekends too.
• Stay active during the day for sound sleep at night.
• Limit naps or do not nap at all.
• Do not eat large meals or drink a lot of fluids before bed.
• Make your bedroom calm and  comfortable for sleep.
• Create a relaxing bedtime ritual, such as taking a warm bath, reading or listening to soft music.

Conclusion

Disturbed sleep patterns can interrupt in your daily life activities and sometime even lead to more chronic problems. Checking out on symptoms, taking steps to  prevent them and making some lifestyle changes  can help you get restful sleep through the night. Seek medical attention if needed.

Also Read:

1. Bride Diet Plan
2. Symptoms of Nutrient Deficiency
3. Speed Up Metabolism

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